05 Apr Zane Geeting, off season training for the week of 3/27/17, with Video

I’m currently in an off season training cycle, working on bringing up leg and pec strength. My plans are to compete in a full power meet mid September. Training will be limited to 2 sessions per week as I will be very busy with work and the farm. I’m confident that I’ll be able to have a very respectable showing despite this.

Training went very well this week. The weights are still very light, but I feel like they’re doing exactly what I want them to. This was my week to pull light volume from the floor, and also squat for higher volume. Here is video of my 3 top sets of deadlift, and 1 of my 3 top sets of squat…

Nice and easy as they should be. You can see that I did pace myself on these a little bit as to not tire myself out too quickly with all the reps. If you watch, you’ll notice that my third set was the fastest.

I believe this was set 2 of 3. All of them moved about the same.

Here’s how the full training sessions went:

3/28/2017, Tuesday night deadlift training

Good crew and good energy for this session. My goal was to pull 455 for 30 total reps not exceeding an RPE of about 7. I think I accomplished that quite easily.

Warm up

Bird dog’s, McGill’s, Cat/Camel, BW squat

Sumo Deadlift

Warmed up to 405×3, then… 455x10x3 sets

DB rows

3 sets of 10 reps

Chins

3 sets of 10 reps

DB shrugs

100’s x20x3 sets

Rear delt raise/Alt. DB curl SS

3 sets of 15/10

Neck/Hammer curl SS

3 sets of 15/15

• That was it for this session. I got in everything I wanted to and felt really good about it. My right hip was very tight and sore the next morning. I made sure to stretch it lightly a couple times throughout the next couple days and contrast it in the shower. I had it feeling good by the time Friday’s squat session rolled around.

3/31/2017, Friday night squat and bench training

The goal of this session was to squat 420 for 24 total reps, again not letting the RPE exceed 7. For bench this came in as a DB week. Here’s what I did…

Warm up

Bird dog’s, McGill’s, Cat/Camel, BW squat, Scarecrows

Squat

Warmed up to 330×5, then… 420x8x3 sets

Belt squat

210×10, 265x10x2 sets

DB bench

Warmed up, then… 90’s x15x3 sets

Dips/Chins SS

2 sets of 15/10 (left biceps was giving me some trouble so I cut the chins short and did one last set of dips)

Calves/Neck SS

3 sets of  20/20

• That was it for this session. I was supposed to get in some side laterals and pushdowns, but we were running late and I deemed them to be lowest on the totem pole. This just showed me that I need to push the pace a little more next week so I can get everything in. The biceps that was bugging me was addressed by my chiro/PT. He did some ART, laser, and ultrasound on it in the following days and it’s already noticeably better. Stay tuned for next weeks work.

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Zane Geeting

Zane Geeting is a pro multi-ply powerlifter with best lifts of a 935 squat, 625 bench, and 765 deadlift. He is coming back to competitive PL after a year and a half layoff that was a result of several serious injuries including a severe rupture of the right pec that could not be repaired. Zane has an extremely busy schedule that would make most people quit before Friday. He works 55+ hours a week as a finance manager. As a renaissance man, he is also currently restoring a 140 year-old farmhouse and maintaining a hobby farm. Despite all this, Zane still finds time to train 2-3 times per week, as well as coach other lifters.  

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